Chris O'Hearn

These workouts have been created by Christopher O'Hearn

A note about how to use these workoutsThere are three basic types of workout: Anaerobic, Lactate threshold and Aerobic.Each type of workout has three different levels or doses: High, Medium and Low.In any training week you would have at least one of each type and one of each dose depending on your priorities. If you are aiming to build FTP then Lactate threshold would be High, while in early season Aerobic might be Medium and Anaerobic Low. Once you get into race season then Anaerobic might be Medium or High.

Aerobic 90 with Micro Bursts

Workout overview

Duration: 1h 30m

Stress points: 92

Zone distribution

Z1: 10m

Z2: 1h 14m

Z3: -

Z4: -

Z5: -

Z6: 6m

11%

82%

0%

0%

0%

7%

Author: C.O'Hearn ZHR Masters

A variation on the Aerobic base endurance rides.Try to get HR down to Z2 (about 70-72% max) in between the intervals, even if it means slightly lower power.Good for getting in some endurance time while also building up fatigue resistance.

Race Pace Plus Medium

Workout overview

Duration: 1h 2m

Stress points: 63

Zone distribution

Z1: 25m

Z2: 19m

Z3: -

Z4: 2m

Z5: 16m

Z6: -

40%

31%

0%

3%

26%

0%

Author: C.O'Hearn ZHR Masters

Good for building up TT endurance especially for shorter distances like 10 miles where you need to spend most of your time above threshold.This is the medium version - the next level is holding for 5 minutes.